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to lift, raise, or pull against resistance.
Somewhere along the way, a lot of adults lose the ability to move their own body through space.
Pulling becomes difficult.
Hanging feels impossible.
Shoulders get cranky.
Upper body strength becomes something we used to have.
HOIST is a 12-week training program designed to rebuild that capacity.
The ability to pull, carry, climb, lift, and support your own body weight with confidence.
Three workouts per week.
Enough strength to notice.
Enough recovery to keep showing up.
Most training programs are dominated by pushing.
Push-ups.
Bench press.
Overhead press.
But some of the most useful movements in the real world require the opposite.
Pulling.
Pulling yourself up.
Pulling something toward you.
Controlling load through your shoulders, back, and arms.
HOIST focuses on the movement patterns that build that capacity:
Pull
Carry
Hang
Lift
Stabilize
The result is a stronger upper body, healthier shoulders, and a level of confidence that comes from knowing your body can handle itself.
Many trainees complete their first chin-up during this program.
Others simply notice something equally valuable:
Their shoulders hurt less.
Their posture improves.
Their back feels stronger.
Everything overhead becomes easier.
Progressive training designed to build pulling strength, shoulder resilience, and upper-body capacity over time.
Each workout develops the muscles and movement patterns responsible for climbing, swimming, paddling, carrying, and lifting.
Expect a steady diet of:
rows
chin-up progressions
carries
presses
hangs
rotational core work
The goal isn't to crush your shoulders.
The goal is to make them more useful.
Walk.
Move.
Recover.
The strongest bodies aren't built by training hard every day.
They're built by balancing stress and recovery.
Choose from several conditioning and recovery options based on your goals, schedule, and preferred activities.
Whether you climb, swim, paddle, hike, or simply want a stronger upper body, the conditioning work can be adapted to fit your needs.
Every workout includes exercise options for different equipment setups.
Train at home, in a commercial gym, or somewhere in between.
Every exercise includes a demonstration video so you always know exactly what you're supposed to be doing.
No searching.
No guessing.
No wondering if your form is close enough.
HOIST is delivered through a training spreadsheet.
Not an app.
Not a subscription.
A tool you own.
Purchase once and you'll have lifetime access.
Make a copy.
Swap exercises.
Adjust loading.
Run it again whenever you want to rebuild your upper-body strength.
✓ 12-week training program
✓ 3 strength workouts per week
✓ Daily movement targets
✓ Optional conditioning recommendations
✓ Exercise substitutions
✓ Video demonstrations
✓ Lifetime access
to lift, raise, or pull against resistance.
Somewhere along the way, a lot of adults lose the ability to move their own body through space.
Pulling becomes difficult.
Hanging feels impossible.
Shoulders get cranky.
Upper body strength becomes something we used to have.
HOIST is a 12-week training program designed to rebuild that capacity.
The ability to pull, carry, climb, lift, and support your own body weight with confidence.
Three workouts per week.
Enough strength to notice.
Enough recovery to keep showing up.
Most training programs are dominated by pushing.
Push-ups.
Bench press.
Overhead press.
But some of the most useful movements in the real world require the opposite.
Pulling.
Pulling yourself up.
Pulling something toward you.
Controlling load through your shoulders, back, and arms.
HOIST focuses on the movement patterns that build that capacity:
Pull
Carry
Hang
Lift
Stabilize
The result is a stronger upper body, healthier shoulders, and a level of confidence that comes from knowing your body can handle itself.
Many trainees complete their first chin-up during this program.
Others simply notice something equally valuable:
Their shoulders hurt less.
Their posture improves.
Their back feels stronger.
Everything overhead becomes easier.
Progressive training designed to build pulling strength, shoulder resilience, and upper-body capacity over time.
Each workout develops the muscles and movement patterns responsible for climbing, swimming, paddling, carrying, and lifting.
Expect a steady diet of:
rows
chin-up progressions
carries
presses
hangs
rotational core work
The goal isn't to crush your shoulders.
The goal is to make them more useful.
Walk.
Move.
Recover.
The strongest bodies aren't built by training hard every day.
They're built by balancing stress and recovery.
Choose from several conditioning and recovery options based on your goals, schedule, and preferred activities.
Whether you climb, swim, paddle, hike, or simply want a stronger upper body, the conditioning work can be adapted to fit your needs.
Every workout includes exercise options for different equipment setups.
Train at home, in a commercial gym, or somewhere in between.
Every exercise includes a demonstration video so you always know exactly what you're supposed to be doing.
No searching.
No guessing.
No wondering if your form is close enough.
HOIST is delivered through a training spreadsheet.
Not an app.
Not a subscription.
A tool you own.
Purchase once and you'll have lifetime access.
Make a copy.
Swap exercises.
Adjust loading.
Run it again whenever you want to rebuild your upper-body strength.
✓ 12-week training program
✓ 3 strength workouts per week
✓ Daily movement targets
✓ Optional conditioning recommendations
✓ Exercise substitutions
✓ Video demonstrations
✓ Lifetime access